Hey Folks!

Good weekend – lots of fight gone bad participants achieved some awesome scores! There were even some Jerk PRs and Maryse did Karen… on purpose! Craziness haha.

This is our de-load week. It’ll be a little easier than your usual week. More reps, less weight. This is to get us ready for the week after that – when we’re all going to PR.

Not this weekend, but the weekend after that, Eric, Mike Laporte, Mike Standon and Myself are all competing at Element CrossFit’s “Overdose”. It’s 2 days long and should be a serious challenge. Any and all members from the gym are welcome to come watch and cheer us on, but it is in Mississauga. If you’re planning a trip down south, then we’d appreciate the support! Kristin, Taryn and Mikie can testify that it’s a pretty fun event to be at with some really impressive athletes.

Recipe from From Mandie:

Paleo Empanadas (Makes approx. 3)

• ¼ cup potato starch (not potato flour)
• 1 tbsp baking powder
• ½ tsp salt
• 1 cup mashed yuca root (boil it, mash it for a long, long time, and measure one cup)
***CHOOSE ONE OF THE FILLINGS
Filling 1:
• 2 pieces of chicken, diced, fried with salt and pepper
• 1 can of water chestnuts diced
• Spinach
• Maple Dijon sauce (1/2 to 1 tbsp of hazelnut oil, 1 tbsp of Dijon mustard, 1 tbsp pure maple syrup)
OR
Filling 2:
• Ground beef (fried with onions and water chestnuts)
• Spinach
• Maple Dijon sauce (or BBQ or Honey Garlic sauce if you don’t care if it’s not paleo)
• Cheese (if you can tolerate it)
OR
Filling 3: WHAT EVER YOU PLEASE
Directions
Cut and boil yuca root, drain, mash it for a long time. While it’s boiling, mix the potato starch, baking powder and salt in a bowl. Once done boiling, and mashed, measure one cup of it and add to flour mixture. Mix with hands as you would with regular dough making sure the middle of the mashed yuca gets mixed with the flower mixture. Roll between 2 sheets of parchment paper. Cut a circle with a cereal bowl, or bigger than that so you can stuff more yummy feeling in the middle. Stuff one side of the circle with filling. Close up. Sprinkle with salt. Cook in new wave on high for 15 mins on low rack or until lightly brown and puffed. Or at 475F on the bottom rack for 15 mins if convention oven or until lightly browned, OR 20-25 mins if no convection oven or once again, until lightly brown.
*(If you don’t want to make the dough right away, or you have mashed taro or yucca left, you can put it in the fridge, and just mix up the potato starch, baking powder and salt next time around. Making the dough still works well when cold, you just most likely may not use up all of the flower mixture when mixing with the cold mashed taro or yucca.)

Side note, you can totally make this as a dessert by making mini tarts (using mini muffin tins) baked them alone for 15 mins, and then add homemade vanilla tapioca pudding in the tarts and let it finish setting in the fridge. T’WAS GOOD. OR put your favorite paleo jam as a filling instead, or put bananas and nutella in the middle and it totally pass as healthy treat. Just sayin!

Warm up

2 Rounds – 30 second Russian baby maker, 10 spiderman lunges, 5 jumping squats, 10 dislocates, 10 reverse dislocates

Back Squat 3×10 @60%

3 Rounds for time:
20 Wall Ball
20 Overhead walking lunges (with med ball)
20 Slam Ball

Stretch – Quads/Psoas & Glutes

See you in the gym!
Adam, Eric & Katie